There are lots of exercise routines that you can do at home. But, today we’re going to show you the best exercise routine to do at home with no equipment whatsoever.

However, if you have elasticated bands or dumbbells to make the exercises more intense, you can use them too.

How long does this exercise routine take? Just 7 minutes. So, you can do it at the weekend or any day that you can’t get to the gym.

And if you’re not a member of a gym you can do it as a form of personal training.

Exercises You Can Do at Home in 7 Minutes

Create a space large enough so that you don’t knock anything. Put on some upbeat music to get yourself going and do these exercises. Let’s go!

1. Star Jumps

It’s really important to warm up before any exercise so that you don’t get injured. It’ll make sure that your body is ready for the exercises we’ve laid out below.

To warm up, do some star jumps for around 30 seconds. As you can see, it’s not a long time, but it’s definitely worth it.

2. Squats Against the Wall

To do this exercise you’re going to need to lean against a wall. It’s not a normal squat where you lower your body and then stand up again. This squat is completely different.

Support your back against the wall, as if you were sitting on an invisible chair.

You can extend your arms out in front of you, rest them on your hips, or wherever is the most comfortable.

Stay in this position for another 30 seconds.

3. Press-ups

Let’s do some press-ups!

Get down on the floor and place your hands under your chest.

Lift and lower your body. Try to touch the floor with your chest.

It’s really important not to do strange things with your body. You should lower and raise your body like a board, nice and straight. Sometimes it can be a bit much and people lower their hips to help. This isn’t correct.

Do as many press-ups as you can for 30 seconds. The more the better!

4. Abdominal Crunches

After the press-ups, we’ll work the abdominals. To do this you’ll need to lie down on the floor. You can use a mat if the floor is cold, or to avoid hurting your back.

Lift your upper body using your abdominals and then lower again. Do this for 30 seconds.

Your arms should stretch out in front of your when lifting your body and be on top of your head when lowering.

If you want to add an extra challenge to this exercise, once you’ve lifted your body, lift your arms to point towards the ceiling.

Then bring them down to shoulder height and lower your body back to the floor. You can also try raising your arms like this before doing the crunch.

5. Step up on a Chair

For this exercise, you’ll need a chair or a bench. It’s important that it’s a normal height. You should also make sure that it’s firmly in place on the ground. If it slips, you could injure yourself.

Step up on to the chair one foot at a time, and then back down onto the floor. Repeat this for 30 seconds.

Try to do it without stopping. The more repetitions, the better.

6. Squats

In the second exercise we did some squats against a wall, but now we’ll do some normal ones!

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The content in this publication is presented for informative purposes only. In no sense is this information intended to provide diagnoses or act as a substitute for the work of a qualified professional. For this we recommend that you contact a reliable specialist.

The content in this publication is presented for informative purposes only. In no sense is this information intended to provide diagnoses or act as a substitute for the work of a qualified professional. For this we recommend that you contact a reliable specialist.